Compassion Focused Therapy — The Room

Compassion Focused Therapy suggests that people with mental health problems have a dominant threat system and poor access to the safety/soothing system.

I have recently started reading a book called The Compassionate Mind by Paul Gilbert (2010) which focuses on the science of self-compassion. I must say, so far, so good!

How has the brain evolved?

Brain evolution research suggests that there are three types of emotional regulation system in the brain: the threat, drive, and soothing system (Gilbert, 2009).

In ancient history, the brain served its prime function in keeping us alive (e.g. through harm avoidance, primary emotions, safety seeking etc.) (Gilbert, 2014). This is known as ‘old brain’ (Gilbert, 2010). In the last two million+ years, the brain has grown and developed more sophisticated cognitive capabilities (e.g. reasoning, rumination, self-identity etc.), also known as ‘new brain’ (Gilbert, 2010). It is suggested that affect problems such as depression, anxiety, and aggression are products of our ‘old brain’ working hard in its threat system, detecting threats that are not necessarily there (Gilbert, 2009; 2014).

Other common issues (e.g. self-criticism, fears of feelings and rumination) are known as ‘new brain’ functions which have evolved in response to societal changes. Over time, we [humans] started adding such feelings and processes to our original ‘threat’ problems which has consequently created a bigger maintenance cycle of issues/mental health problems. In recent years, our efforts have been so focused on patterns of ‘doing and having’ (i.e. competitiveness and an overdependency on achievement) that we generally struggle to self-soothe, maintain social connectedness, and attain happiness (Gilbert 2010).

The combination of ‘old brain’ primitive functions and ‘new brain’ capacity to overestimate threats makes for a ‘tricky brain’ (Gilbert, 2010). Whilst our brains have evolved in such a way that is quick to react to perceived threats, it falls short in responding to acts of kindness and compassion (Gilbert, 2010; 2014). Consequently, we generally find it difficult to be compassionate towards ourselves and sometimes others (Gilbert, 2010). However, the good news is that we can retrain our tricky brains to manage life’s challenges through self-understanding, acceptance, and love!

What is Compassion Focused Therapy? (CFT)

In short, CFT considers the emotional regulation systems and their associations with our behaviour. It integrates traditions of Buddhism with evolutionary, social, and developmental psychological concepts as well as neuroscience (Gilbert, 2009).

CFT suggests that people with mental health problems have a dominant threat system and poor access to the safety/soothing system (Gilbert, 2009; 2010). Therefore, CFT aims to ‘turn on’ the safety-soothing mechanisms so people can learn and utilise experiences of safety, contentment, self-compassion, and compassion towards others. This is done in many ways; one being understanding the purpose of an individual’s symptoms within the context of safety strategies. It is a process of recognising and accepting the negative self-beliefs and then developing prosocial coping mechanisms (e.g. self-kindness). By doing so, activity in the threat/drive systems become regulated.

Considering the fast-paced competitive nature of modern society, CFT explores the individual’s goals and ways of positively responding to unmet expectations (as opposed to self-criticism and blame). It also incorporates attachment research, as evidence suggests that feelings of contentment have evolved with attachment behaviour. Feelings of safety and security also downregulates the threat and drive systems (Gilbert, 2009; 2014).

Whilst many individuals struggle to access their self-soothing system, it is also common for people to fear accessing this too (Gilbert, 2009). CFT addresses these fears and resistance behaviours by acknowledging, validating, and normalising unresolved painful and distressing emotions.

Finally, CFT offers compassionate mind training by teaching the characteristics and skills of compassion. These include distress tolerance, increasing empathy, mindfulness, compassionate attention, reasoning, and behaviour etc.

References

Gilbert, P (2009). Introducing compassion-focused therapy. Advances in Psychiatric Treatment, 15, 199-208

Gilbert, P. (2010). The compassionate mind. Little Brown Book Group.

Gilbert, P. (2014). The origins and nature of compassion focused therapy. British Journal of Clinical Psychology, 53, 6-42.